BCAA branched amino acids are an important supplement in the diet of every athlete. They found particular application among supporters of strength sports. Currently, branched chain amino acids are a component of many other nutrients, even protein mixes. What is a BCAA preparation and what do we know about it? How it works?
- From this are branched-chain amino acids (BCAA)
- What makes them so important?
- How does it work?
From this are branched-chain amino acids (BCAA)
BCAA branched amino acids are a cluster of three exogenous substances that athletes should provide to the body with food or by enriching daily dietary rations with dietary supplements. The human body is not able to create them on its own.
The BCAAs include leucine, isoleucine and valine.
What makes them so important?
These three branched chain amino acids inhibit muscle catabolism, have an anabolic effect, increase protein synthesis and natural production of hormones that have a positive effect on muscle formation, i.e. growth hormone and insulin.
As confirmed by the study, BCAA also has a positive effect on the growth of muscle mass, muscle strength, and during the reduction helps to preserve the two aforementioned characteristics. In addition, BCAAs may have a positive effect on lowering the percentage of subcutaneous fat in the body. It is enough that the branched chain amino acids contained in the preparation will be combined with carbohydrates that can be found in everyday products as well as in nutrients, such as gainers or carboes.
Branched amino acids should be taken after training. You can also use them before training. As proven by scientific studies, their high concentration in the body extends the effective time of work of muscles during training. This means that you can train not only harder, but also longer.
The basic dose used to test the effectiveness of BCAA is 3 to 20 g of the preparation. Trainers most often use portions ranging from 7 to 20 g, so it was assumed that 10 g of BCAA during the day is the optimal amount to work in the body. It is also worth remembering that in the majority of popular products, about 0.8 g of pure amino acids per g of preparation.
How does it work?
Branched chain amino acids BCAA virtually immediately after ingestion get into the bloodstream. This is because they do not have to go to the liver beforehand. From the bloodstream, BCAA amino acids are captured by muscle cells. There are already processes that are mentioned in the previous point.